DO TRY THIS AT HOME
Can’t get to the gymsofees afford the fees? Or maybe you just prefer a quieter environment to work out in? We know how hard it can be to push yourself or get in the zone, but whatever your reasons for taking your workouts home, we’re here to help with your health during your clenbuterol weight loss cycle.After an initial outlay on equipment, you can work your body in endless ways from the comfort of your own front will this. Workout will show you a few moves you can use to whittle your waist build a core of steel or tone your legs with five hero pieces of kit.
HOW TO DO IT
These resistance exercises are designed to work different parts of your body, so you can perform them all in one workout or select moves from each section to create a short circuit. Or, you could work different body parts on different days of the week – just make sure you hit every body part equally together with your clen cycle.
If it’s cardio you’re after, you can use the moves to target your heart and lungs, too. Perform sets of the exercises one after the other, taking a rest only after you’ve done five exercises. Then, continue for the next five. This will get your heart pumping, especially the whole-body moves!
Make sure you clear enough space to do your workout comfortably – a front room or an outdoor space is ideal.
CLEAN AND PRESS
Areas trained: THIGHS, ARMS, SHOULDERS, BACK
• Hold a kettle bell in front of your thigh in one hand, then shrug pull shoulders and pull the kettle bell up to your chin.
• Rotate your grip on the handle of the kettle bell while dropping your body underneath it by bending your knees.
• Straighten up as you press the kettle bell overhead, then reverse the movements to return to the start position. Repeat.
DOUBLE-HANDED KETTLEBELL SWING
BOTTOM, THIGHS, CORE, SHOULDERS, BACK
• Hold a kettle bell in front of you.
• Bend your legs slightly and hinge forward at your hips as you take the kettle bell through your legs.
• Straighten up and snap your hips forward, swinging the kettle bell up and out, then allow it to swing back. Repeat in a fluid motion.
Areas trained: CORE, STOMACH, SHOULDERS
• Start in plank position with your feet resting on a stability ball.
• Roll the ball toward your hands as you raise your bum in the air, keeping your legs straight.
• Roll the ball away from you as you lower your hips, then repeat.
PLANK EXTENSION Areas trained: CORE, STOMACH, SHOULDERS
• Start in plank position with your forearms resting on a stability ball and your elbows close to your chest.
• Keeping your body still, roll the ball forward and back with your elbows.
• Repeat fluidly.
Areas trained: CORE, STOMACH, SHOULDER
• Start in plank position with your feet resting on a stability ball.
• Roll the ball inward, bringing your knees toward your chest.
Roll the ball back, straightening your legs, and repeat.
Areas trained: BOTTOM, REAR THIGHS, LOWER BACK
• With your legs almost straight, lower your upper body to pick up a pair of clenbuterol dumbbells from the floor, one weight in each hand.
• Keeping them as close to your legs as possible, extend at your hips to stand up.
• Lower almost to the floor and repeat.
Areas trained: BOTTOM, THIGHS
• Hold a dumbbell in each hand and bend at your knees and hips, pushing your bottom out behind you until your thighs are parallel to the floor. Try to keep your chest facing forward.
• Push through your heels to stand up.
• Lower into a squat again and repeat.
Areas trained: BOTTOM, THIGHS
• Stand with your feet together and hold a dumbbell in each hand. Take a large clen step forward with one leg. Slowly bend both legs to a right angle, so that your back knee is almost touching the ground.
• Jump up as high as you can and change leg position in the air as you do so.
• Land softly with the opposite foot in front and repeat.
Area trained:FRONT UPPER ARMS
• Stand on the middle of a resistance band, holding one end of the band in each hand.
• Keeping your upper arms close to your sides throughout, curl the band up to your shoulders.
• Lower and repeat.
REAR UPPER ARMS
• Hold a resistance band in your right hand behind your head. Grab the other end with your left hand behind your back so it’s taut.
• Extend your right arm up.
• Lower your arm and repeat. Switch arms after one set.
Area trained: STOMACH
• Lie on your back with your knees bent and your feet resting on the floor, holding a medicine ball over your chest.
• Engage your stomach muscles to curl your upper body off the floor.
• Lower back to the start position and repeat.
Areas trained: SIDES OF STOMACH, CORE
• Sit with your legs slightly Technique feet raised off the floor by a few inches, holding a medicine ball at chest height.
• Lean back so your upper body is at 45 degrees. Rotate your body to gently touch the clenbuterol dosage floor with the ball on each side. This is one rep.
Area trained: STOMACH
• Lie on your back with your feet pointing to the ceiling, holding a medicine ball in your hands.
• Curl your body off the floor and touch your toes with the ball. Pause at the top.
• Lower your body to the floor and repeat.
Residents of a Sardinian town think they hold the key to cheating death. We went in search of some life-extension on your behalf
In the southern Sardinian town of Orroli a gang ofloiterers have gathered on the side of the road, busying themselves with nothing in particular. Most sit on the kerb side or in doorways; two lean against the wall discussing last night’s football. Meanwhile, an elderly woman shuffles past at a fair old pace, given her advancing years. One of the lads shouts out, causing her to turn on her heels and gesticulate wildly. Everyone laughs, applauding the retort, and talk gradually returns to the match. Silence ensues when a beautiful girl of around 20 walks past, all perky from the front and pert from behind. The lads look on in admiration until the silence is broken, not by a wolf whistle but a doleful sigh. ‘We look, but mostly through eyes that are moist with tears,” says Giorgio, the gang leader. “Such beauty reminds us of the passing of time.” Profound words for someone so young at heart. But despite spending a good deal of time hanging around on street corners like a typical teen, Giorgio’s salad days are long gone. At 97 years old, Giorgio is the unofficial spokesman for Orroli’s sizeable contingent of senior citizens.
Slim, sprightly and with all faculties intact, he is typical of the village elders. That is to say, he is not exceptional Orroli is home to a good deal of very old, very healthy people.
Several inhabitants of Orroli and its neighboring villages live into their second century. The population is less than 3000 and yet the last decade has seen nine centenarians, among them Vicenza Organza, 105, and Giovanni Frau, peaking at 112. At the time of hi. death in June 2003, Frau was Europe’s oldest man. When Antonio Todde died in the nearby town of Nuoro in January 2002, three weeks shy of his 113th birthday, he was the oldest man on earth. Fact is, should you reach telegram age here, there’s a chance your milestone will be observed by an even older elder.
Sardinia, an island off the west coast of Italy, has 1.6 million inhabitants. At least 220 have reached 100 — that’s twice the average global quota of centenarians and the highest found anywhere. Plus, a fair few of these have been men, bucking the trend that women centenarians outnumber male ones 4:1. Across Sardinia, the ratio is 2:1. Inland, the ratio is evens. Peek into your typical Brit bingo hall or old folks’ home and you’ll more than likely be greeted by a sea of permed blue rinses and the whiff of lavender. Not so in Orroli. Here the men stand as good a chance of hitting the high numbers as women.
Made in the Med
Unlike other parts of the developed world, Orroli’s seniors find themselves in the thick of things— although there are a few groups of teens skulking around town, it’s the oldies who’ve nabbed the prime spots, musing on life as it passes by. A good spot, one occupied by Giorgio and his friends, is opposite the church from which their wives pour out each evening. Without leaving their seats they shout out their supper orders before returning to conversation.
“I probably spend more time talking with the men here than I do with my wife,” admits a grinning, toothless Giorgio. “But then, over the decades my wife and I have pretty much said everything there is to say to each other!
“I don’t think there’s a secret to living a long and active life,” he continues, “other than to do everything in moderation: don’t rush, drink a little wine, eat small meals, wake early and allow yourself a nap later in the day.”
It’s vague advice but nevertheless consistent with that of anyone you’d care to ask in Orroli. For some the secret is in the clean air, for others it’s the local vegetables, the local Pecorino cheese, the natural spring water, the daily glass (or two) of regional red wine. What we are talking about here is the famed Mediterranean diet and lifestyle: food rich in antioxidants, monounsaturated fats, fibre and nutrients; an existence that is active but not frenetic. The manifest benefits of the Med are well known, but can this really be the sum of it? Inhabitants of the Greek islands, Italy and Turkey have similar diets, but none of these places are quite like Orroli.
Keep it in the family
Our chat concluded, Giorgio rises and excuses himself. He has farmed all his life — his face wears the lines of a man who has spent his years in the fields and he has crops to tend to. In an hour or so, after a walk into the hills, Giorgio will be on his knees digging potatoes.
Quite a feat at his age, I say to Ernesto, a youthful-looking 82 year old and member of Giorgio’s gang. “Not really,” he shrugs. “I remember a few years ago there was a local man in his nineties who would ride his horse through the town most days on his way to tend his land.” He then goes on to quietly point out that it’s possible to be old and active in other ways, too. “You know, my grandfather became a father at the age of 88, ” he tells me proudly. An impressive feat, but not something you want to dwell on.
Later, a twenty-something local woman admits that not all of Orroli’s aged lead lives as active as Giorgio and his friends. “When they get old, after about 102 or 103, then they tend to start slowing down. You don’t see many using bicycles beyond their late nineties,” she explains with deadpan expression.
Orroli is pleasant, but it’s not exactly what you’d call a happening place. It’s so sleepy, in fact, that it’s hard to sit down for more than a few minutes without dozing off. A few cars pass through the narrow streets, but in the main it is a part of the world unsullied by the pollution, greed and ambition of modem life. People have lived the same way here for centuries, and to Agostino Vargiu, who runs the town’s hotel and main restaurant, this is key to Orroli’s success.
The restaurant uses local produce and employs traditional cooking methods. `We have a calming environment here,” he says. “People are not lazy. They do the work that needs to be done, but they don’t overdo things. Getting a good amount of rest, fresh air, eating fresh local food — all these things undoubtedly help,” says Vargiu. But crucially, he suspects there might be more to it.
“The key thing here, though, is that there has been very little marrying outside of the town. Here in Orroli we’re pretty much all related.” In Orroli it is commonplace for cousins to many. When asked about the islanders’ penchant for keeping it in the family, Professor Luca Deiana, a molecular biologist at Sardinia’s Sassari Univerity, puts it this way: “Look at a Sardinian phone book and you’ll see there are relatively few different surnames.” Convinced of a greater significance owed to genetics, Deiana has dedicated his work to research on the chromosomal makeup of longevity in Sardinia. After all, Deiana has a vested interest — records show that in the early 1900s a man by the name of Voche Deiana managed a mighty 124 years before finally croaking.
The trend for long life in Orroli and other nearby inland towns prompted the professor, together with a team of 25 doctors and biologists, to launch an exhaustive study of every Sardinian to have passed the 100 mark since the late 19th century. The results were presented at a town hall meeting in Orroli last May. The study showed that in the more industrialized areas of Sardinia the population’s health is “continually under siege” from external, environmental assaults. As a result, mortality was shown to be higher than in the rural interior of the island.
Genetically, Orroli’s old showed a marked delay or from age-associated diseases, such as cardiovascular disease and cancers that specifically affect the elderly. Ageing is often associated with a lowering tithe secretion of hormones from our adrenal glands and gonads — in some of Orroli’s centenarians, levels of these hormones appear to rise. It was also noted that if one of your parents manages to live beyond 100, then you’ve a higher than average chance of doing the same.
Live and let live
What about those of us not so fortunate to be born and bred in a sunny, tomatoes-and-olive oil-soaked Sardinian gene pool? According to one group of scientists from the University of Southern Denmark, breeding isn’t everything. Using research on pairs of elderly twins, they concluded that only 25% of what keeps us ticking is down to genes. One thing everyone seems to agree on, from scientists to Orroli centenarians, is that the secret to long life lies in a combination of genetics, diet and environmental factors.
So what can you do about it? Alas, there is no simple answer. Some of what keeps us living for longer is down to luck; some is just plain common sense. If you don’t drive, rarely take taxis and manage to avoid crossing roads, then it’s unlikely that a traffic accident will curtail your life. If you’re prone to spending your evenings in sixth gear, then a fatal car crash is more probable. The adrenalin rush that accompanies a life lived on the edge puts significant strain on the heart — you only have to look at how fast our world leaders age. It’s no coincidence that Bill Clinton ended his presidency needing a quadruple heart bypass. (Neither should it be a surprise that Tony Blair’s favored holiday spot is the rolling landscape of Tuscany.)
This same temperate principle applies to diet, vice and lifestyle choices. Of course, you could reasonably argue that a reclusive existence sustained by tomatoes and borlotti beans isn’t everyone’s idea of quality of life. So some other avenues are being investigated. Stem cell research, nanotechnology, genetic engineering and cloning are all being explored in the young field of anti-ageing science by a group of scientists known as gerontologists. “People have different risk factors depending on gene mutations,” says Michael Klentze, director of the Klentze Institute of Anti-Ageing in Munich. “If we measure these in the lab you can know very early how you need to change your lifestyle. Eventually, stem cell technology will allow people to regain lost hair, remove wrinkles, and grow new nerves.”
But increased longevity comes at what cost? Living and behaving like the libidinous geriatrics from those Olivio adverts is one thing, sitting hunched and weary beyond our expected “live by” dates is another. Dr Aubrey de Grey, Cambridge University’s leading gerontologist and an advocate of life extension through biological intervention (profiled on p134), doesn’t see cause for concern. “The idea that we should extend life without extending quality of life is a myth,” he says. “There’s a belief that by making us live longer, all we’ll be doing is prolonging our period of decline. But that’s not true.
“Our research shows once it starts, the end period of our life — the period over which things start to shut down — covers roughly the same period of time.” So our body’s shut-down process will last the same amount of time whether it begins when we are 70 or 170.
“Until the decline kicks in,” claims de Grey, “we continue to be healthy. I’m interested in finding the precursors to this decline and seeing what can be done to put off its onset.” In the meantime, the outlook for much of the Western world is bleak. Barring wars and their spanners in the statistical works, our life expectancy has consistently risen over the past few centuries. Until now. Thanks to our stressed and often sedentary lives, the subsequent rise in obesity means there’s a genuine risk that children born today will not enjoy as long a life as their parents. Professor Colin Waine, chairman of the UK’s National Obesity Forum, has referred to the situation as “a public health time bomb”. Meanwhile, research from Chicago’s University of Illinois suggests that by 2057, the life expectancy at birth of supersized Americans, currently 77.6 years, will have dropped by between two and five years. For the foreseeable future at least, we must content ourselves with adopting more of a Men’s Health approach to life. As Dr de Grey concedes, “Exercise is key—both physical and mental. You see that on Sardinia. The elderly there tend to lead gently active lives and engage in debates rather than sit quietly in a chair waiting to die.”
The future’s old
Back in Orroli, a world away from TV dinners and couch potatoes, the times are nevertheless a-changing. Traditional life is preserved as much as possible, but a significant proportion of the town’s young are now moving away in search of jobs and further education in the cities. Those who stay behind still have a penchant for the local red wine, but they now also drink Coca-Cola.
Professor Deiana and the world’s gerontologists continue to hunt for the secrets of long life. Further research will take time but, given his genetic background and provenance, Professor Deiana, a man in his early sixties, should have a fair bit of time left. Chances are that Giorgio has a little less in the tank, but as long as he continues to keep his mind and body active, enjoying the good things in life in moderation, then he has a healthy chance of being around to blow out the hundred candles on his milestone birthday cake.
They used to have a saying on Sardinia: “A kentannos.” It roughly translates as, “Until we meet again at 100.” ‘The saying is no longer sufficient,” says Professor Deiana. “Now we say, ‘A Izent’annos eprusu, e tue a los contare.’ That is to say, To 100 and more, and may you be there to do the counting.”‘
Concept Rogue Warrior is a “personality-based” first-person shooter based on the books of the same name by ex-SEALs operative Richard Marcinko.
Beards, ponytails and knives are all in check.
Pity about the game play…
The mention of certain game features during press events will always cause concern for expectant journalists: things like QTEs, bullet time and fetch quests. But developer Rebellion set a new standard for worrying game descriptions recently. When one member of the press, unimpressed by what they’d seen, asked: “what makes your game unique?” The initial response was unconvincing: “knives”. Clearly, something is amiss.
Rogue Warrior was announced three years ago and the original concept contained both coop and a tile system that would allow players to create their own multiplayer maps. Both features have now been removed, Bethesda apparently unhappy with the game’s direction and replacing such features with… well, nothing. The demo revealed a bland shooter, its ‘unique’ features comprising 25 kill moves performed using the aforementioned knives.
The emphasis is now on the personality driving the game, that of ponytailed ex-Navy SEAL Richard “Demo Dick” Marcinko. This is a man who caused so much trouble in ‘Nam that the Vietcong put a bounty on his head; became the first commanding officer of SEAL Team Six; and also founded Red Cell, a team tasked with testing the security of naval bases, nuclear submarines, and embassies. It’s even rumored that Marcinko sneaked onto Air Force One just to prove it could be done.
He’s an intriguing character, which makes Rogue Warrior’s generic nature even more unfortunate. The short demo saw Marcinko make his way across a bridge, taking out enemies with knives to the forehead, slashing throats and perforating kidneys. The first-person dota 2 medusa guide gameplay was as brutal as it was derivative, the most innovative features being the placement of bombs or shooting of explosive barrels. Furthermore Marcinko’s gravelly voiceover provided by Mickey Rourke – consisted only of daft one-liners and excessive use of the word ‘fuck’. The sneaking suspicion that Rogue Warrior is little more than a bog-standard shooter with a famous face slapped on top is hard to suppress – it seems 40 years of service has been condensed into immature profanity, gratuitous violence, and very little else.
Still, Rogue Warrior is only at pre-alpha stage, and we’ve seen but 15 minutes of actual gameplay. It’s in need of a great deal of attention before it’ll begin to feel worthwhile, but given the involvement of Bethesda – a company to which quality comes naturally – there’s the slight chance this game will scrape itself away from the mires of mediocrity.
Emphasis is on the world ‘slight’, however, because – tongue-in-cheek humor or not Rogue Warrior lacks both the skilful subtlety required of a great action game and the kitsch exaggeration exemplified in the comedy of Duke Nukem.